🟢 GREEN | Status remains UNRESTRICTED
Denys L. Coates
Executive Pharmacist-in-Charge (PIC)
Recovery signals are strong (high sleep score, stable HRV). Status: UNRESTRICTED — full executive authority active for normal operations and decision-making.
Maintain current recovery and load discipline.
BACK FAT + BELLY FAT — ATTACK PLAN
Condition: 5 consecutive 🟢 Green days
Authority: UNRESTRICTED
Objective: Strip subcutaneous + visceral fat without breaking recovery
1️⃣ NUTRITION — DEFICIT WITHOUT THREAT
You do not slash calories. You tighten precision.
Protein: 0.8–1.0 g per lb. goal bodyweight
Calories: ~10–12× goal bodyweight (not current weight)
Carbs: Front-load earlier in day only
Fats: Moderate, clean, no late stacking
Hard rules
No liquid calories
No late eating (cutoff 3 hrs before bed)
No seed oils / junk “treats”
Goal: create a small, repeatable daily deficit that doesn’t trigger stress response.
2️⃣ TRAINING — POSTERIOR + CORE DOMINANCE
Back fat and belly fat respond to mechanical + metabolic demand, not crunches.
4–5 days/week
Hip hinge (RDLs, deadlift variations)
Row patterns (heavy + controlled)
Loaded carries
Anti-rotation core (Pallof, dead bugs)
Finishers: short metabolic bursts (sleds, incline walk, bike)
No junk volume.
No failure.
ONLY stimulate; you don’t annihilate.
3️⃣ DAILY MOVEMENT — FAT DRAIN
10–12k steps/day minimum
One longer walks post-meal (15–20 min)
This is where belly fat gives up. Low stress. High consistency.
4️⃣ HORMONAL LEVER — SLEEP + TIMING
Back/belly fat is cortisol-sensitive.
Sleep 7.5–8.5 hrs
Morning sunlight
Caffeine only before noon
No late training
If cortisol stays low, fat releases. Period.
5️⃣ GOVERNANCE RULE (NON-NEGOTIABLE)
If any day drops to Yellow:
Calories go to maintenance
Training volume drops 20%
Focus returns to recovery
You earn fat loss by staying Green.
EXPECTED TIMELINE
7–10 days: Waist tightens
2–3 weeks: Back fat visibly thins
4–6 weeks: Structural change holds
This is controlled attrition, not dieting.
NOW LET'S GET TO WORK! 👊😤